The Importance of Baseball Conditioning: Top Exercises and Workouts

 

Baseball is a sport that requires athletes to be in peak physical shape in order to perform and excel at the highest levels. Strength, speed, endurance, agility, balance, coordination are crucial, just to name a few.

 

Learning how to develop all of these skills and qualities synchronously is one of the most important parts of becoming a successful baseball player. Kids have the chance to develop physically and build baseball skills, which is vital for their growth in the sport. 

 

Conditioning refers to the process of training one’s body to improve their level of athletic ability, and physically prepare for the demands of a sport or activity. 

 

From a baseball standpoint, proper conditioning is absolutely crucial for players to perform optimally, stay in shape through the on and off season, and avoid injury. The importance of baseball conditioning is multi-faceted.

 

Top Exercises & Workouts

Let’s explore some of the top conditioning exercises and workouts for baseball players.

 

Cardio

 

Interval Training

Interval training workouts are characterized by an alternating pattern of high-intensity periods of exercise, followed by low-intensity periods of exercise. 

 

Athletes repeat this cycle of high and low intensity exercises to improve cardiovascular endurance, build stamina, and attune your body to short bursts of energy expenditure.

 

Circuit Training

Circuit training workouts are characterized by a series of exercises that are performed in immediate succession with little to no rest in between. 

 

Baseball players can customize their circuit training workouts to focus on a specific set of movements or skills that is unique to their position.

 

Strength

 

Squats

Baseball players need to keep their legs in shape, just as much as their core and upper body. A strong lower body will not only improve speed and agility, but it will also help players avoid injuries on the diamond and in training.

 

One of the absolute best workouts to build lower body strength is the squat (we like Bulgarian split squats the best). It works on quadriceps, glutes, and hamstrings, among other muscles, all in one easy workout.

 

Deadlifts

Deadlifting is another awesome workout that works on both the hamstrings and glutes, as well as the lower back muscles and erector spinae (see image).

 

Deadlifts are a great double-threat kind of exercise that allows baseball players to build their lower body as well as their core muscles. It is important not to overlift when it comes to deadlifts as injuries are quite common. 

 

Start with a light load and more reps to get your form nailed down!

 

Pull-Ups

Pull-ups are a simple yet effective exercise that focuses on building upper body muscle groups, primarily the back, shoulders, and biceps.

 

Pull-ups typically use your bodyweight instead of dumbbells or barbells as the load, but weight can be added by using a weighted belt.

 

Bench Press

Bench press (barbell or dumbbell), is another awesome workout for building upper body strength. Bench press targets the chest, shoulders and triceps primarily, as well as some of the upper back muscles (traps & rhomboids).

 

Building upper body strength will help baseball players improve bat speed and hitting power, as well as throwing velocity and distance. 

 

Agility & Balance

 

Ladder Drills

Ladder drills implement the use of an agility ladder (image below). Athletes run, step, and jump through the ladder in different ways to help train foot speed and overall agility.

 

Box Jumps

Box jump workouts are simple yet extremely effective for helping baseball players develop their agility, and become more explosive on the diamond. 

 

Different variations of the standard box jump offer even more development potential (depth jumps, single-leg etc..)

 

Flexible Gear

Players who are moving around and playing multiple different positions can opt for what is called a “utility glove” to practise and play with. These are designed for multi-position players who need a glove that can handle both infield and outfield style play. It’s important for baseball players to choose the right baseball glove for their needs and style of play.

 

Tips For Staying Motivated

Conditioning training can be a grind, so it is extra important to stay motivated. Here are useful tips to do just that!

 

Set Trackable Goals

Set specific goals that can be tracked quantitatively (with numbers and figures) so that you can see tangible results. This can be a bench press goal, a weight gain goal, or a time goal on an agility course or distance sprint for example.

 

Implement Variations

Keep your workouts fresh by changing things up with variations of the conditioning exercises you are doing. Something as simple as swapping from a standard barbell squat to some bulgarian split-squats will help keep you on your toes, literally.

 

Conclusion

Baseball conditioning is essential for players of all ages and skill levels. Not only does it build crucial skills and attributes, it also strengthens your body and decreases your chances of experiencing injuries.

 

We have discussed some of the top baseball conditioning exercises and workouts, and provided a few tips and tricks to get the most out of your training. Find out what works best for you, and always remember to respect your limits and train safely!